← EXERCISE LIBRARYStrength
Cable Pull-Through
A hinge with the resistance behind you, so the load peaks exactly where the glutes finish. Ideal for teaching the hip hinge and as a high-rep accessory for sets of 12-15.
- 01Set a rope attachment at the lowest pulley position.
- 02Face away from the stack, straddle the rope, and hold it between the legs.
- 03Walk out until there is tension and set the feet at shoulder width.
- 04Push the hips back until you feel the hamstrings load, keeping the arms passive.
- 05Snap the hips forward to standing and squeeze the glutes hard at the top.
- 01Arms are ropes, not levers.
- 02Push the hips back to the wall behind you.
- 03Finish with the glutes, not the lower back.
- 01Pulling with the arms — the lats take over and the hips never learn the pattern.
- 02Squatting instead of hinging — the knees travel forward and the hamstrings come off tension.
- 03Hyperextending at the top — the lumbar spine finishes the rep the glutes should have finished.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.